Ama-push-up avela phansi: izinzuzo kwabesilisa, abakunikezayo nokuthi zilusizo kanjani

Uzibuza ukuthi ziyini izinzuzo zokuvivinya umzimba kwabesilisa nabesifazane, nokuthi kuthinta kanjani umzimba nempilo yomzimba? Ingabe ilusizo kangaka noma ingabe iyisici esithandwayo nje phakathi kwamakamelo ajwayelekile okuzivocavoca umzimba? Siphakamisa ukuthi siluhlaziye kahle lolu daba ukuze kungabikho muntu osele nokungabaza. Ngokufana, cabanga ukuthi ngabe ama-push-up anengozi yini, futhi, uma kunjalo, ukuthi ungawunciphisa kanjani.

Izinzuzo zamadoda

Okokuqala, ake sithole ukuthi kungani ama-push-up elusizo emadodeni, ngoba abamele isigamu esinamandla bazimisele kakhulu ukusebenzisa lo msebenzi ekuqeqesheni. Futhi akumangazi ukuthi ikhona kuzo zonke izindinganiso zesikole eziphoqelekile zemfundo yokuzivocavoca, futhi-ke, elinye lamazinga we-TRP ukusunduza kusuka phansi.

Ngakho-ke, yini ama-push-up avela phansi ayinikeza ngokukhethekile amadoda, ake sikhulume ngezinzuzo zawo iphuzu ngephuzu:

1. Inomphumela oyinkimbinkimbi emisipheni yomzimba wonke, inika umthwalo oyinhloko ebhandeni elingaphezulu lehlombe;
2. Ikhuthaza ukwakheka kokukhululeka kwemisipha okuhle;
3. Kwandisa ukukhuthazela komsubathi;
4. Kwandisa ukuqhuma kwemisipha;
5. Inikeza umthwalo ohambisanayo nowemvelo emisipheni;
6. Kuthuthukisa ukusebenzisana kanye nomuzwa wokulawula umzimba;
7. Umthwalo owanele emgogodleni usiza ukuwuqinisa;
8. Ukuzivocavoca umzimba kuqinisa amalunga esihlakaleni, le nzuzo ngokuqinisekile izokwaziswa amadoda enza ubuciko obuhlukahlukene bokulwa;
9. Uma ukhuluma ngalokho ama-push-up akunikeza kusuka phansi, umuntu ngeke ahluleke ukusho ukukhokhiswa kwamandla namandla amaningi ahambisana nokuzivocavoca ngokungenakugwenywa;
10. Ukuzivocavoca umzimba kushukumisa ukusheshisa kokujikeleza kwegazi, kufaka phakathi nendawo ye-pelvic. Emadodeni, lokhu kunomthelela omuhle emandleni;
11. Ama-push-up avela phansi ngaphandle komthwalo owengeziwe angabangelwa umthwalo we-cardio, okuthi, ngobuningi obanele, uqinise izinhlelo zenhliziyo nemithambo yokuphefumula.
12. Ngaphezu kwalokho, inzuzo ilele ekusebenzeni kwezinhlelo zokukhishwa kwempahla, ukuthuthukisa ukusebenza komgudu wokugaya ukudla;
13. Kufakazelwe ukuthi ukuvivinya umzimba njalo kunomthelela omuhle emsebenzini wokuzala owesilisa.

Yini enye ocabanga ukuthi ukuphusha kuyayithinta? Vele, kwisizinda somzwelo esijwayelekile. Ezemidlalo zinomthelela omuhle ekuzethembeni komuntu wesilisa, zandisa ukuzethemba, futhi zithinta ne-libido.

Sihlolisise ukuba usizo kokuphakanyiselwa kwabesilisa, khona-ke sizokhuluma ukuthi yiziphi izinzuzo zabesifazane.

Izinzuzo kwabesifazane

Ngakho-ke ake sithole ukuthi yimaphi ama-push-up avela phansi athinta abesifazane, yiziphi izinzuzo, ikakhulukazi, zabamele isigamu esifanele sobuntu.

• Vele, ngokuqondene nabesilisa, ukuzivocavoca kunomphumela omuhle ezinhlelweni zokuphefumula, zokugaya ukudla kanye nezinye izinhlelo ezibalulekile zomzimba. Masingaziphindi;
• Ngabe ama-push-up ayayilungela inhliziyo, ubuza, futhi sizophendula futhi ngovuma;
• Ake sigxile ezinzuzweni zezinhlelo zokukhishwa. Wonke umuntu wesifazane uphupha ngokubukeka emncane futhi uzama ngawo wonke amandla akhe ukugcina ubuhle bakhe bemvelo. Ukuzivocavoca umzimba kuvusa ukuqedwa kobuthi nobuthi, okunomphumela omuhle ekubukeni kwesikhumba, izinwele nezinzipho;
• Esigabeni esedlule, siphendule ukuthi sithuthukisa ukuqhutshwa kwabesilisa - imisipha yebhande elingaphezulu lehlombe. Inzuzo efanayo efanayo ikhona nakwabesifazane. Ukuzivocavoca kusiza ukwakha uhlaka oluhle lwezandla, kususe amadiphozithi amaningi kule ndawo, kuqinisa isikhumba, kuqede i-cellulite;
• Njengakumadoda, kuvusa umsebenzi wokuzala;
• Yini enye abesifazane abadinga ukuqhutshelwa phambili, wena ucabangani? Ukuzivocavoca umzimba kusiza ukulayisha imisipha ye-pectoral, ngaleyo ndlela uyiqinise futhi uyenze ibe namandla. Ngenxa yalokhu, ukwakheka kwesifuba sowesifazane nokuheha kuyathuthuka, okunzima kakhulu ukubuyisa ngemuva kokukhulelwa nokuncelisa;
• Ukuzivocavoca umzimba kusiza ukushisa ama-calories, okusho ukuthi kusiza ukunciphisa umzimba;
• Ngenqubo yokwenza lokhu, umshini uyabandakanyeka, okusho ukuthi owesifazane angabona enye inzuzo - isisu esikhangayo ngokuzayo;
• Futhi, uma wenza ama-push-up njalo, uzokwakha ukuma okuhle kwabesifazane.

Njengoba ukwazi ukubona, izinzuzo zokuzivocavoca azitholakali kwabesilisa kuphela, kodwa nakwabesifazane, ngakho-ke akulungile ukukucabanga "njengowesilisa" kuphela. Ngaphezu kwalokho, unezinhlobonhlobo eziningi, ezinye zazo, ngokuphambene nalokho, zibizwa ngokuthi "owesifazane". Isibonelo, ama-push-up avela odongeni noma ama-push-up emadolweni.

Ukulimala kwabesilisa nabesifazane

Izinzuzo nokulinyazwa kwama-push-up, ngenhlanhla, akufani. Bheka ukufakwa kuhlu okuhlaba umxhwele ezigabeni ezedlule. Kodwa-ke, ngenhloso yokuphelela, sizobhala ngezansi ukuthi yikuphi lapho ukucindezelwa kungaba yingozi empilweni:

1. Uma umsubathi enza ama-push-up, esesimweni lapho noma yikuphi, noma ikakhulukazi lokhu, umsebenzi womzimba uphikiswa. Khumbula, ngeke kube ninzuzo ekuqeqeshweni uma uzizwa ungaphathekile kahle.
2. Uma kukhona ukulimala kwamalunga, ikakhulukazi esihlakaleni;
3. Ngezifo zomgogodla;
4. Uma unesisindo esingeqile, kufanele wenze ama-push-up ngokuqapha okwengeziwe, njengoba kulokhu ingozi yokulimala iyanda;

Ngokuvamile, izinzuzo zokucindezelwa kusuka phansi zingaphezu kokulimaza, noma kunjalo, umgijimi kufanele alandele inqubo yokubulawa futhi angalokothi ayishaye indiva ukufudumala. Ngendlela efanelekile futhi ebanzi, umgijimi uzothola zonke izinzuzo futhi ngeke azilimaze nganoma iyiphi indlela.

Kunini lapho ukwenza ama-push-up, ekuseni noma kusihlwa?

Ayikho imithetho eqinile kulolu daba, ungenza ama-push-up uma uthanda kakhulu. Abantu abaningi banentshisekelo yokuthi ngabe ama-push-up ekuseni anika inzuzo enkulu noma alimaze? Sizophendula ngale ndlela - uma wenza lo msebenzi njengokukhokhisa, unika umzimba izinzuzo kuphela. Msize ukuthi avuke ngemuva kokulala ubusuku bonke, akhiphe imisipha eqinile, aqale "ubuchopho" futhi ahlanganyele nosuku lomsebenzi onamandla.

Ngakolunye uhlangothi, akufanelekile ukugcwalisa umzimba ngokuqeqesha amandla ngokunyusa okuvela phansi ngesisindo esingeziwe. Lo mthwalo ubonakala kangcono ntambama.

Ngendlela, ukufudumala okulula kungenziwa emini, ngokwesibonelo, ngesikhathi sokudla kwasemini, nakusihlwa, ngaphambi kokulala. Noma kunjalo, yakhela ezicini ezithile. Abanye abantu balala kabi ngemuva kokuzivocavoca, abanye, ngokuphambene nalokho, balale ngokushesha.

Futhi, abaningi banesifiso sokuthi ngabe kuyasiza yini ukwenza ama-push-up ngokushesha ngemuva kokudla, futhi lo mbuzo sizowuphendula ngokubi. Zama ukungazivocavoci amahora ama-2 ngaphambi nangemva kokudla, ngaphandle kwalokho umzimba wakho ompofu uzowuthola umthwalo ophindwe kabili. Zicabange wena, udinga ukugaya ukudla futhi asebenzise amandla ekuqeqesheni. Lokhu kucindezelwa ngeke kusize ngalutho, ngakho-ke bekezela.

Ungakunciphisa kanjani ukulimala futhi wandise izinzuzo

Lapho sikhuluma ngobuhle nobubi bokuphakanyiselwa kwabesilisa nabesifazane, asizange sisho lawa maphuzu alandelayo:

• Ngalo msebenzi, indoda ayidingi ukuvakashela ijimu ngenhloso. Ungafunda noma kuphi;
• Ukuzivocavoca kunendlela elula kakhulu, kunzima ukuyenza ngokungalungile;
• Ifanela cishe wonke umuntu, inokuphikisana okumbalwa;
• Kodwa-ke, uma wenza ama-push-up phansi, ngeke wakhe imisipha, ngoba ukusebenza ngesisindo sakho akwanele ngale njongo. Ukuze amavolumu akhule, kudingeka isisindo esingeziwe, okusho okunye ukuzivocavoca umzimba.

Ngakho-ke, siveze ukuthi ziyini izinzuzo zokuqhutshwa kwansuku zonke. Manje ake sikhulume ngokuthi ungayikhulisa kanjani.

1. Bhekisisa inqubo yakho. Ukwenza okungalungile kubulala konke okuhle;
2. Qala ukujima kwakho ngokuzifudumeza. Uma uqala ukwenza ama-push-up ngaphandle kokufudumeza imisipha, ungabalimaza kalula;
3. Ungalokothi uvivinye umzimba uma ungazizwa kahle. Noma yikuphi ukuvuvukala, ukuzwa okubuhlungu, ukukhushulwa kwezifo ezingapheli, izifo zohlelo lwe-musculoskeletal, njll.
4. Ungalokothi ume emphumeleni ofinyelelwe, phakamisa njalo izinga lobunzima. Lokhu kuzovimbela imisipha ekujwayeleni nasekuziphumuleni.
5. Khumbula ukuthi yini isitimela se-push-ups, yiziphi amaqembu emisipha. Uma ungafuni ukuguqula ube yindoda enezingalo eziqhutshiwe, kepha unemilenze emincane futhi unababa abathandekayo, ungazinaki ezinye izivivinyo zomzimba.

Njengoba ukwazi ukubona, imithetho ayikhohlisi nakancane, kepha isebenza kahle kangakanani! Kulula ukulandela, futhi izinzuzo zazo zizovela kungakapheli inyanga ngemuva kokuqeqeshwa okusebenzayo, kungakhathalekile ubulili bomdlali.

Sike sabala ukuthi ama-push-up asiza kanjani abesilisa nabesifazane, kepha asizange sisho izingane. Okungenani, abafana kufanele nakanjani bafundiswe ukusunduzwa kusukela ebuntwaneni - lokhu kuyisivivinyo esiyisisekelo sokukhula komzimba okujwayelekile. Kuthiwani ngokuqhutshwa phansi kwansuku zonke ekuseni komndeni wonke?

Bukela ividiyo: The Ultimate Handstand Push-Up Tutorial INCREASE REPS (Novemba 2024).